Reaching your ideal weight doesn’t mean the end of the story. You ought to learn how to maintain it for a long haul. For this, it is essential for you to know something called weight loss rebound.
What Is Weight Loss Rebound?
Weight loss rebound refers to a sudden weight gain as soon as a person stops dieting and carrying out physical activities, thus returning his weight to the level of initial weight loss, or even more. According to nutrition and weight-management experts, only as little as 20 percent of dieters lose their weight and maintain it well successful.
So what exactly makes it so hard to maintain our weight and what we can do to make weight maintenance a success.
10 Secrets To Weight Control After Weight Losing
1) Go For Long Term Dieting, Not Short Term
Long term dieting has been researched to prevent weight loss rebound quite effectively, as compared to short term. Short term dieting is usually unrealistic or hard to adapt for long, in our current modern eating lifestyle.
Example: If you are a labourer who requires a lot of energy for your daily work, it is nearly impossible for you to maintain a low carb diet for a long period.
2) Pay Attention To What You Are Eating
During weight losing, you will watch your food contents and count your calories. But usually once you reach your goal, you will tend to over-eat or pay lesser attention to what you are eating and how much you eat.
You ought to watch over what you are eating even after you have reached your goal.
3) Track Your Weight Regularly
So you think that you are done, and the weighing scale can go into the storeroom. But wait. Aren’t you going to weigh yourself every week even if you are not dieting?
If keeping a log of your numbers is a pain, then the new generation of weighing scale can help you to log every weighing activity into your smartphone or your computer.
4) Lead An Active Daily Lifestyle
Hitting the gym or going for your outdoor run shouldn’t be done when you feel like doing it. To achieve great success in maintaining a good weight, try to make exercising part of your routine, or lead an active lifestyle every day.
Example: If you used to take a walk in the park for 20 minutes after a meal, continue to do it if you can.
5) Make Your Work Out Interesting
Perhaps you are hitting the gym previously, just to build muscles or do some cardio workouts during weight losing. If you think you prefer to do sports with friends that make them more interesting for you for your life, you can consider making a switch instead.
6) Find Ways To Manage Your Stress
It is not surprise, till now, that stress can cause over-eating or snacking. Try to find ways to reduce or channel your stress away i.e. mediation, listening to your favourite songs, instead of indulging yourself with unhealthy foods and putting your weight back.
7) Eat The Right Snacks
If snacking has become a habit to you, perhaps you can reduce the intake or even switch to fatty snacks like peanuts or mixed nuts. Such healthy and nutritious snacks are usually filling and satisfying.
8) Sleep Early & Adequately
Sleeping early will decrease your chances of having late night suppers or over eating at night. As our activity levels are usually low, it is important not to over eat during the dark hours.
Not getting adequate sleep i.e. 8 hours a day, will result in the production of stress hormone cortisol in our body, which in turn, make us greed for fattening foods during the day time even more.
9) Always Start Your Meal With A Salad
Salads are high volume, low calorie and high in fiber foods. Eating salads before a dinner meal, will make you feel full during the meal, thus eat lesser.
10) Be Accountable For Your Weight
Make it a responsibility for yourself to account for your weight. Why it increases, when it increases and probably what you have possibly done for the increase? Accountability is the key to the success of weight control.
Weight control must become part of your lifestyle if you want to do it well, just like brushing your teeth or washing up yourself every day.
10 Ways to Prevent a Weight-loss Rebound
The Secrets to Weight Control After Dieting
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Results are the outcomes follow by the consequences of something. You try to lose weight today and it is quite normal for you to step on the weighing machine to see if you are getting good results.
How Often Should You Weigh Yourself
Research shows that weighing yourself more often will give you burden than benefit. This is because your weight number may fluctuate and may not look good all the time, and if you can be easily affected by poor numbers, you can become demoralized and demotivated. So, stop putting much emphasis on the number on the scale, but rather, focus on looking good.
The reason here is simple: Many factors can affect your weight i.e. your muscle mass, body hydration, or even body hormones. The idea here is to keep track of your weight as often as you are comfortable, with the knowledge that the number does not represent everything.
Having that said, there are a few things you must keep in mind as well.
- Try to weigh yourself the same time every day. This will help you to keep track of your numbers accurately over a period.
- Try to avoid weighing after exercise or after a heavy meal. The number will not be accurate.
- Don’t give up just because your weight goes up. See below illustration.
- Though weight will fluctuate, it shouldn’t shoot up or increase constantly.
This is what you will expect to see on your weight journal:
This is what will actually happen:
Tip: Don’t just give up when you don’t love the numbers on certain days of the week or month. Be realistic to know the facts.
How To Leverage On Results To Motivate Yourself?
Given the above, it is quite a challenge if you want to motivate yourself daily. This was what exactly happen to me. On certain days when my number goes up, I felt apathetic and uninterested.
A few weeks after I learned about such fluctuations (the science of weight losing), I started to correct my mentality. Instead of weighing daily, I did it twice a week, or sometimes once a week.
At the end of every week, when I observed the trend that my weight was dropping (even though it fluctuates on certain days), I knew I was seeing results.
Here is the best part: Most people will start to feel satisfied when they see results. They will start to reward themselves with foods, which in most cases, result them in weight losing failures.
I leveraged on my weekly results by using them to set a slightly higher target for myself next week. But this target must be reasonable and gradual. Example, if I lost 1 kg this week, I tried to lose 1.1 kg next week.
The point is, I told myself I must see improvement, though it can be small, but at least there are some improvements. It is the growing results that often make success.
You ought to See Results As Rewards, Not Rewards For Results. Hence, if you see good results, naturally you will hope to see better ones again.
This Is How Often You Should Weigh Yourself If You Want To Lose Weight
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Before I started my weight-losing journey on 9 Jan 2018, I sat down and gave some thoughts over what I am going to do and what I want to achieve.
This question kept popping up in my mind: “Why Do I Wanna Lose Weight?”
Initially I couldn’t answer it well.
I know I can’t just start jumping into it, without giving myself a satisfactory answer. Because I know, if I can’t be convinced, how can I motivate myself along the way?
The same goes to you, my friend. If the reasons are not strong enough for you to pull you through the hard journey, chances are, you will fail and regret why you never think through this serious question.
I have my own reasons to lose weight. Here are some to share.
1) To Improve My Medical Condition
If you read my story here, you will learn that I was shocked to find out my Total Cholesterol, LDL (bad) Cholesterol and Cholesterol/HDL Ratio were all borderline high, during a medical health check-up on 29 July 2017.
Doctor warned me that if I were not going to take medication to control my condition, I would have to make changes to my lifestyle and diet to improve it.
This is what encouraged me to do what I am doing now…. to lose weight effectively, for my sake and the sake of my family.
2) To Fit In My Current Office Pants
Hard to believe that after many years of uncontrolled eating, my waistline has been expanding tremendously. It was last measured at 36.1 inches, which makes all my office pants unwearable. Squeezing my tummy into these pants were unbearable.
3) To Feel Light, Not Heavy
My initial weight was 70.9 kg when I first started. During that day, I felt heavy literally in everything I do. I felt heavy lifting up my hands, my leg or even my body. I even couldn’t perform well for my physical activities too i.e. pull-up.
4) To Boost My Body Immunity
Each time a colleague in my office falls sick i.e. running nose or coughing, he will bound to spread it to me. Consequently, I will spread it to my family members at home, especially my children. This is bad… somehow; my children were implicated. I hoped I could put a stop to this.
5) Not To Feel Fatigue, But More Energetic
Don’t know why previously I felt tired all the time. I woke up in the morning feeling sluggish and apathetic in whatever I do. I know it is only when I improve my health and physical fitness, I can expect some changes.
6) Give Myself A New Image
Everybody loves to look good from outside. A heavy, clumsy image has been following me for many years and I have always been hoping to give this image a revamp. Time to look different from the outside.
Taking all the above into considerations, it will only make better sense if I work on weight losing and improve on my health at the same time.
As for you who are reading this, you ought to find all the good reasons to justify for yourself, why you are willing to put in so many months of effort to go into this!
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Along your weight losing journey, you are bound to face rises and falls in your progress. There will be days you have to get busy with your work and family life and your exercise routine, will be affected. Your scale will suddenly stop working or play a prank on you, making you thinking your weight losing has reached a plateau, to demoralize your spirit. Your social friends could have suddenly dropped by your house, and given you a big treat of pizzas or lots of carbs, and disrupt your diet plan.
1) Gain Momentum When You See Positive Progress
If you see good progress on your scale, remember not to stay satisfied and stop or slow down on what you are doing. Gaining momentum will make you see better results.
2) Learn To Pick Yourself Up When Progress Is Slow Or Declining
People usually become disheartened and give up easily when they reach plateau or see their progress slowing down. Always learn to find out what exactly went wrong, correct your mistakes and pick up yourself. It is also important to stay motivated hence; you need to learn how to self-motivate yourself to move on.
3) Learn To Know “Not Every Day Is A Sunny Day”
Learn to face a fact – Not every day is a sunny day! You may not see a consistent declining trend in your weight. Sometimes you could have eaten a bit more if you are hungrier, sometimes you could have slacked a while longer if you are more tired. Your weight will behave according to what you do. Just learn to be realistic to face the truth when you don’t see what you like on your scale.
4) Be Consistent & Push Yourself Harder If You Can
Do not remain happy with your progress. If you can do better, why not push yourself slightly harder? Don’t feel slack and always make it a point to do better than yesterday.
5) Learn To Be Disciplined
It is imperative that one should be disciplined in whatever he does, especially keeping away from foods. Without discipline, you will most likely not achieve what you want. Discipline is the key to success.
6) Learn To Sacrifice
There is a saying “No sacrifice, no victory”. If you are always unwilling to let go (sacrifice) your food cravings, how can you win your battle against your body fats.
7) Don’t Be In Hurry To Reward Yourself With Foods
One of the common mistakes people make is to reward themselves hurriedly by giving themselves a heavy treat of unhealthy food, whenever they see little progress in losing weight. The journey of weight losing or maintenance is long. Each time you reward yourself along the way, you are behaving like stepping once backward, whenever you did it once forward.
There are many ways to reward yourself apart from indulging yourself with foods. You can pamper yourself to a good massage, a vacation or a nice movie you have always been wanted to watch. If you really love to eat, then do it in smaller amounts.
8) Avoid Occasions Or Social Gatherings
In life, you will come across many occasions or festive seasons that call for celebrations. Whenever there are celebrations or gatherings for newlywed, birthday or newborn etc. there are bounds to have a lot of foods. If you think you can’t resist these foods, you should avoid attending such gatherings at all costs.
I hope above 8 tips can make you successful in weight losing. Remember this “To Achieve What Others Cannot Achieve, You Have To Do What Others Cannot Do”!
Meanwhile, feel free to comment below if you have any question or suggestion.
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I have many friends asking me “How to lose weight through exercising?” My answer to them is usually the same: Build an active lifestyle, not just focusing on doing exercises. However, many of them do not understand what the differences between the two are.
Exercise alone only accelerate your calorie burning for a short period of time (i.e. perhaps during your 2 hours of workouts), whilst leading an active lifestyle keep your body burning of calories all day long, on top of your daily or weekly exercise routine.
A few useful tips to maintain an active lifestyle include:
1) Work Out And Commit To An Exercise Plan
Image Credit: Joe Plocki’s Body Assessment album
After you have properly conditioned your body, you will more or less understand your strength, stamina and endurance levels. Based on your daily work schedule, work out an exercise plan that suits you.
Your exercise plan has to be reasonable to follow for a start and achievable over a long period. Most people cannot commit to exercising during weekdays due to their busy work schedule, thus finding themselves difficult to achieve their weight loss targets. You ought to find some time out from your busy schedule no matter what.
Next, you need to be committed. Commitment is the key factor to achieve success in anything. This applies to exercise plan too.
Tip: Be careful not to over exercise as it may affect your weight losing too.
2) Monitor Your Daily Activity Level
It is important to know how much you have moved your body (how active you are) every day. If possible, keep a log of it. Give yourself some targets to achieve daily i.e. to complete at least 20,000 steps a day, so that you can be consistent with your performance over your activity level.
3) Incorporating Incidental Activities
Image Credit: Gauthier DELECROIX’s Help is sometimes needed to reach the top album
Incidental activities are activities that build up slowly in small amounts over the day. Some examples include climbing up the stairs, instead of using the lift or escalator at work, or doing the housework yourself, instead of engaging a helper to do for you. More examples can be found here.
4) Set Reminders To Walk Or Stand
Modern working lifestyle requires us to sit inside an office comfortably for many hours a day. I called this sedentary lifestyle, which can be rather unhealthy in long run. I usually recommend finding a way to remind yourself to stand up and walk around using a fitness tracker or watch. If you sit in front of computer most of the time, you can make use of useful software programs to display reminders.
There are many good benefits for standing i.e. burn more calories and reduce visceral fats. I recommend to stand, over sitting if you can i.e. you can choose to stand to eat, or stand while taking a bus.
5) Do Home-Friendly Workouts
Image Credit: shane_tech_teach’s Home workouts are easier with a workout buddy album
Home-friendly workouts are very practical because they require little or no special equipment. Some of these workouts can be done anywhere and anytime you like. You can even use your waiting time to do these workouts if it is convenient for you.
- Jumping Jacks
Once you have developed the good habits of staying active, you can continue doing it even after you have achieved your ideal weight. Good habits are always good to stay.
If you have any comment or suggestion, please feel free to drop it below!
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Though I had adopted plant-based diet as my diet plan for my 3 months of weight losing, I believe not everybody is suitable for vegan foods due to several factors. Example, you might have food allergy towards most vegetables, or you have a poor digestion such that you get bloated easily as soon as you touch any vegetable. Other factors could be the availability of the foods in your local stores, or the costs of the foods.
Whatever reason you have or might be facing, you can be assured that there are quite a number of weight loss diet plans available for you to choose.
Plant Based Diet
The main reason why I chose this form of diet plan is that vegan foods are usually lower in calories but higher in fiber. It makes us feel full over a longer period. My previous article “Top 6 Benefits Of Having A Plant Based Diet” elaborated further on this.
Keto Diet (aka. Ketogenic Diet, Low Carb Diet, Low Carb High Fat Diet)
Image Credit: Marco Verch’s What Is Keto? Trendy Diet Allows for Plenty of Cheese and Fat album
As the name suggests, this form of diet plan (keto diet) is fundamentally low carb eating. When we consume lesser or no carb, our body is being forced into a metabolic state whereby our body will start to break down fats in our liver to produce ketones to use as energy, instead of glucose and insulin (which primarily come from carbohydrates).
Fasting Diet (aka. Intermittent Fasting Diet)
Fasting diet refers to fasting of food intake on certain of the days of the week, but not all. You can do it for either 2 days a week (5:2 diet), or every alternate day of the week. An average person needs around 8,700 kilojoule of energy to maintain his current body weight each day. Fasting diet involves severe restriction of kilojoule based on 25% of normal needs on day of fasting, which is equivalent to 2,000 to 3,000 kilojoule only.
Clean Eating Diet
Image Credit: Johnbillu’s Cleaning Eating album
The effect of clean eating diet on weight losing has drawn many discussions. While some say it doesn’t work at all, but some say it does help weight loss to a certain extent. Clean eating involves taking unprocessed or minimally processed foods that contain lean protein, healthy carbs and fats, fresh fruits and vegetables, in controlled amount, over 6 times a day. It requires the help of proper hydration and regular exercising to boost metabolism and burn fats faster.
Image Credit: Leon Brocard’s IXS_9669 album
If you read my previous article, drinking enough water can help to boost our body metabolism, so it is not surprising that drinking water (water diet) can help to lose weight too. We expend energy even when we are resting, and we call this resting energy expenditure. Studies show that when we drink at least 0.5 liter (17 oz) of water, our resting energy expenditure increases by 24 to 30%, which last for at least an hour.
Paleo Diet (Paleolithic Diet, Caveman Diet, or Stone-Age Diet)
Image Credit: Hayes Gray’s paleodietfoodlistinfographic_flickr album
As what the term paleo suggest, this form of diet is unique. Paleo means older or ancient, especially relating to the geological past. Paleo diet hence, suggests you can only eat foods that are available during the old days or caveman days i.e. meats, fishes, leafy vegetables, nuts. You have to omit modern foods like pasta, cereal or candy. This diet also discourages the counting of calories, but rather to focus on eating the right foods (even until you are feeling full) and structuring the environment, to achieve your weight loss results or build the muscles you desire.
Different diet plans suit different body types to drop your kilos effectively. You just have to find one that is suitable for you. In my upcoming articles, I will cover each of these diet plans in details.
What is a Keto Diet?
What are ‘fasting’ diets and do they help you lose weight?
The Eat-Clean Diet Review
How Drinking More Water Can Help You Lose Weight
The Beginner’s Guide to the Paleo Diet
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